Ep 14 The Habits Holding You Together — And the Ones Waiting to Set You Free

Now that the kids are grown and the routine you’ve known for years is shifting… you might be wondering what’s next.

You may even feel like the structure that once anchored you is starting to slip away. The days feel longer. The house feels quieter. And without the constant demands, you’re left facing something unexpected:

Yourself.

This isn’t something to fear, it’s something to work with.
And one of the most powerful tools you have in your midlife reinvention toolkit? Habits.

Not the ones you’ve been running on autopilot for years.
But the kind that are designed for you, by you - based on who you’re becoming now.

So, What Are Habits?

Habits are those automatic routines we repeat almost without thinking - brushing your teeth, making your morning coffee, checking your phone when you're bored.

They help our brains save energy. But more importantly, they shape who we become.
And in midlife, when so much is changing, our habits can either ground us or hold us back.

The Real Role Habits Play in Your Life

1. They create structure when everything else feels uncertain

2. They build momentum toward goals (even if you’re not sure what the goal is yet)

3. They protect your energy and emotions

4. They help you reconnect with yourself - slowly and steadily

When you shift your habits intentionally, you’re not just creating new routines…
You’re creating a new identity.

The Science of Habit Formation (in Simple Terms)

Here’s how it works:

• A cue triggers the habit (like waking up)

• A routine follows (like scrolling your phone)

• A reward happens (temporary dopamine hit, feeling distracted)

If you repeat that loop enough, it becomes automatic.
But here’s the empowering part - you can change the loop.

Want to feel more grounded in the mornings?
Swap scrolling for a 3-minute journaling habit. Same cue, new routine, better reward.

How to Create Habits That Actually Stick (Even When Motivation Wavers)

1. Start small - really small (think: 1 glass of water, 5 minutes of movement)

2. Stack new habits onto existing ones (eg, after you brush your teeth, you write one gratitude)

3. Design your space to support the habit (leave the book out, hide the phone)

4. Track your wins - even the tiny ones

5. Reinforce it with meaning - Why does this habit matter to the woman you’re becoming?

Let This Be the Season You Build for You

For years, your habits have revolved around others - the kids, the calendar, the chaos.
But now? You get to choose.

You get to design your days, your mindset, your energy.
Not perfectly. Not all at once. But one intentional, aligned habit at a time.

👉 Ready to reshape your routines and steady your mindset during this shift?

Visit www.themindtraininggym.co.uk for more top tips.

You’ll discover powerful (yet gentle) reflections to help you grieve the ending, reimagine what’s next and start building your life for you again.

With care and consistency,
Wendy

The Mind Training Gym
Come as you are. Reinvent who you become.